Healthy Eating…Potassium

lady holding veggies


Potassium is vital to our good health and we need to eat enough potassium each day to maintain a healthy body.  Potassium can be found in every one of our bodies cells and plays a major part in our continued good health. Although let us be clear it is not potassium alone which keeps us healthy.

But to feel our best we should eat enough potassium-rich foods every day to help prevent certain chronic conditions. Regularly not eating enough potassium-rich foods could jeopardise our long-term health in many ways.

Recommended daily amounts:

Adults over the age of 19, adolescents between 14 and 18 years old and pregnant women should consume 4,700 milligrams of potassium each day while limiting themselves to 1,500 mg of sodium.says the Food and Nutrition Board. Nursing women over the age of 14 need more: 5,100 milligrams daily.

Please note however and I always stress this …moderation… but too much can be just as damaging to your health.

The body needs a delicate balance of potassium to help the heart and other muscles work properly. But too much potassium in your blood can lead to dangerous, and possibly deadly, changes in heart rhythm.

Home cooking does determine our intake of potassium but boiling depletes potassium. For example, a boiled potato has almost half the potassium of a baked potato. To preserve potassium, eat fruits and vegetables raw,  roasted or lightly steamed.

Food rather than supplements is always a better option for increasing your intake of nutrients as foods contain fibre as well. Let food be thy medicine is my mantra. I just have this thing about supplements of any sort and maybe it is me but I prefer to eat food rather than take a powder or tablet.

I know what is in my food… That’s me, folks …

Here is a little list for you of foods high in potassium:

  • Winter squash, cubed, 1 cup, cooked: 896 mg
  • Sweet potato, medium, baked with skin on 694 mg
  • Potato, medium, baked with skin: 610 mg
  • White beans, canned, drained, half cup: 595 mg
  • Yoghurt, fat-free, 1 cup: 579 mg
  • Halibut, 3 ounces, cooked: 490 mg
  • 100% orange juice, 8 ounces: 496 mg
  • Broccoli, 1 cup, cooked: 457 mg
  • Cantaloupe, cubed, 1 cup: 431 mg
  • Banana, 1 medium: 422 mg
  • Pork tenderloin, 3 ounces, cooked: 382 mg
  • Lentils, half cup, cooked: 366 mg
  • Milk, 1% low-fat, 8 ounces: 366 mg
  • Salmon, Sustainable fishing, 3 ounces, cooked: 326 mg
  • Pistachios, shelled, 1 ounce, dry roasted: 295 mg
  • Raisins, quarter cup: 250 mg
  • Chicken breast, 3 ounces, cooked: 218 mg
  • Tuna, light, canned, drained, 3 ounces: 201 mg
  • Coconut water, 100 gm: 250 mg

I always get my daily fix of coconut water from a little man up the road when I come back from my daily walk it is a most welcome drink as he always has a chilled one for me… I love it and it does you good…just be careful if you buy coconut water in a bottle or can that it doesn’t have added sugar and the like because it then takes it from that healthy coconut water to something that is not so healthy. Just beware and read the labels I never trust claims on the front of the bottle and it should have an ingredient list of one…Coconut water ..pure and simple…

Fresh Coconut

There is nothing like a healthy drink of Coconut juice fresh from the fruit.

If you take prescribed medication, please before you embark on any change of eating plan always ask your doctor or pharmacist about how all of the medications you take affect the potassium levels in your body, and if you need more, or less, of the mineral.


If you enjoy these Healthy eating posts please let me know in comments and reblog or share so everyone can see how easy it is to eat healthily it is just being aware… And I love fudge.. or burfee…

Until next time stay safe, laugh a lot as of all the medicines laughter is the best….




36 thoughts on “Healthy Eating…Potassium

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    1. blondieaka Post author

      Yes, I hope so as it just seems as if Bananas is the go too fruit..although I have a glut of them here and am freezing them for smoothies, making banana bread for the whole neighbour hood and eating at least 2 a day…lol


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  6. gumersindo

    . Thank you Rex 🙂 Yes, our salt everything society can be a problem , I like to use herbs and get a balance that way although salt is important in our diets 🙂

    Liked by 1 person

  7. Doctor Jonathan

    Once again, great info to share. That list will help people currently seeking ideas (rather than overdosing simply on bananas!) I hope people consider the wild source of Salmon over the Atlantic Farm raised. It has many more benefits. Also, beware of the newly approved GMO salmon!! This is a product I would encourage people to steer far away from.

    Liked by 1 person

    1. blondieaka Post author

      Thank you for that tip I will spread that info…I myself always check everything and GMO always rings alarm bells for me. I will also double check the salmon as of course, wild salmon is best but its availability for some and some farm raised is ethical. I know they are a minority..But thank you 🙂

      Liked by 1 person

  8. melrootsnwrites

    My mom has a lot of issues with maintaining her potassium level. I’m going to share this list with her as she seems to do better with food sources than tablets.

    Liked by 1 person

    1. blondieaka Post author

      I hope it helps your mum, Mel and of course, there are other foods as well and a lot of meals are quite easy to prepare…I like those Thank you for your comment 🙂


  9. Rex Trulove

    A person can also use salt substitute (potassium chloride) for some of their normal salt use. Quite often with people that are put on sodium restricted diets, the problem isn’t with consuming too much sodium, it is with not consuming enough potassium. Both are vital electrolytes and it is far too easy in our ‘salt everything’ society to get far too much sodium for the amount of potassium we eat. That creates an imbalance.

    Liked by 1 person

  10. Pingback: Healthy Eating: Potassium. – The Militant Negro™

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